Only 5% of Aussies are meeting this foundational health goal
Jul 01, 2025
Did you know that according to research by the CSIRO, only 5% of Australians eat enough fruit and vegetables each day?
That means the overwhelming majority are missing one of the most powerful foundations of health.
As a naturopath, this is something I see constantly in clinic. People are fatigued, inflamed, constipated, breaking out, gaining weight, or feeling stuck in a hormonal spiral. While every case is different, what’s often missing underneath it all is simple... real, consistent, plant-based nutrition.
🍃 Vegetables, fruits, legumes, herbs, nuts, seeds and spices aren’t just healthy choices. They are fundamental inputs that help regulate the gut, hormones, mitochondria, skin, immune system and even gene expression.
How much do we actually need?
That 5% figure is based on the Australian Dietary Guidelines, which recommend a minimum of 5 serves of vegetables and 2 serves of fruit daily.
But for optimal metabolic health, reduced inflammation, and chronic disease prevention, research suggests we actually need closer to 600 to 800 grams of non-starchy vegetables per day.
That’s a lot...and it’s not always realistic to hit that target every day.
And that’s okay.
This isn’t about perfection... it’s about awareness.
When we know what the body needs to thrive, we can prioritise the foods that make the biggest impact.
Plant foods don’t just support the body. They help regulate it.
You cannot supplement your way out of a diet that lacks the raw materials your body depends on.
If your goal is to feel better, function better, and age well... this is where to begin.
How plant foods influence gene activity and healthy ageing
Every plant food contains compounds that interact with gene regulatory systems. This is the basis of nutrigenomics, where food influences how your genes behave.
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Sulforaphane from cruciferous vegetables activates NRF2... a transcription factor that enhances detoxification and antioxidant defence
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Anthocyanins from berries activate SIRT1... a longevity-related protein involved in mitochondrial biogenesis, DNA repair, and metabolic regulation
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Quercetin from onions, apples and capers helps modulate cytokine activity, inflammation, and endothelial function
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Curcumin from turmeric supports histone modification and regulates inflammatory gene pathways like NF-kB
These compounds don’t come from capsules. They come from real food... ideally, in variety and abundance.
Gut health, microbiome, and immune function
Fibre, resistant starch and polyphenols from plant foods are fermented into short-chain fatty acids like butyrate, which support gut lining repair, reduce inflammation, and regulate immune activity.
Butyrate also modifies gene expression through histone deacetylase inhibition... linking the gut directly to systemic inflammation, hormone balance, and healthy ageing.
A lack of plant fibre disrupts this entire pathway and contributes to many symptoms I see in clinic... constipation, bloating, brain fog, histamine issues, skin flares, and hormonal stagnation.
Mitochondria and cellular energy
Plant compounds like anthocyanins, EGCG and carotenoids help preserve mitochondrial integrity, support ATP production, and reduce oxidative damage.
These pathways are essential for physical energy, cognition, stress recovery, and metabolic health.
When your plant intake is low, your mitochondria don’t have the antioxidant support they need to function properly... and energy suffers.
Skin, hormone, and brain support
Vitamin C, zinc, vitamin E and polyphenols from plants play key roles in collagen synthesis, barrier repair, oestrogen metabolism and neurotransmitter production.
Many herbs and vegetables also support liver detoxification, improving hormonal clearance.
Polyphenols in berries, cocoa and green tea help stimulate BDNF, a compound involved in learning, memory, and mood regulation.
What if fresh produce is too expensive right now?
You’re not alone. But you do have options.
Frozen vegetables are just as nutritious... sometimes even more so. They’re snap-frozen shortly after harvest, which helps retain vitamin C, carotenoids and polyphenols.
Keep staples like frozen spinach, broccoli, cauliflower, peas, carrots and edamame on hand.
Use them in smoothies, soups, stir-fries or roasted with olive oil and spices.
🌰 And remember...nuts and seeds are plant foods too.
A sprinkle of chia, pumpkin seeds or almonds can upgrade your fibre, minerals and healthy fat intake in seconds.
14 easy ways to increase your vegetable intake
🥬 Add a handful of baby spinach, cauliflower or broccoli to your smoothie
🥣 Include a serve of veggie-based soup with lunch or dinner
🥕 Snack on veggie sticks or crudités with hummus or Persian feta
🍄 Grate zucchini, mushrooms or carrot into bolognese, tacos or risottos
🍳 Cook greens into your eggs
🍠 Use roasted veg as your base instead of grains
🍅 Blend vegetables into sauces, curries, and soups
🥒 Make snack jars with pre-cut veg and dips
🥕 Use cooked veg in dips (like beetroot, pumpkin or carrot blended with tahini or yoghurt)
🥑 Add extra greens and herbs to your avo toast
🌿 Serve hot meals over a bed of raw rocket or cabbage
🧄 Add finely grated veg to mince meals and meatballs
🥗 Mix fresh herbs like parsley and mint into salads
You don’t need to be perfect... just consistent
Every extra serve of vegetables is a step toward better gut health, energy, skin and healthspan
Want support putting the foundations in place?
If you're feeling flat, inflamed, bloated, or stuck in cycles of low energy and symptoms, it's time to get strategic.
I offer online 1:1 naturopathic consultations where we assess your gut, hormones, detox pathways and stress response, and build a treatment plan that supports your health now and in the future.
You’ll receive clinical insight, functional testing (if needed), targeted supplements, personalised nutrition, mindset support and practical protocols that work with your body... not against it.
🔎 Find out more about working with me here
🔎 Book a 1-1 online consult here
Not ready for a consult just yet? Start with the 4-Week Kickstart.
The 4-Week Kickstart Program is a clinically designed reset based on the exact protocols I’ve used with thousands of clients to support gut health, hormone balance, energy, inflammation, and metabolic health.
You’ll get:
✅ Gut-supportive and hormone-friendly meal plans
✅ 100s of easy, nourishing recipes
✅ Education to help you understand your body, hormones, and metabolism
✅ Support for detoxification, inflammation, and liver health
✅ Guidance on movement, sleep, and nervous system regulation
It’s practical, accessible, and designed to help you feel better without crash diets or restriction.
If you're feeling flat, bloated, inflamed, or stuck in cycles of fatigue and symptoms... this is where to begin.
🍽️ Click here to learn more and join the 4-Week Kickstart
P.S. Want to understand what your body needs most right now?
The Health Compass Quiz is a free clinical self-assessment tool I created to help you identify what’s going on beneath the surface.
It takes less than 5 minutes and gives you a visual snapshot of how key systems are functioning, including:
✅ Gut health and microbiome balance
✅ Hormonal patterns and symptoms
✅ Liver detoxification and inflammation
✅ Stress load and nervous system function
✅ Immune health
You’ll receive a personalised health graph and insights into which areas need the most support... plus how to start building your foundations from there.
🧠 If you're tired of guessing and want clarity on where to begin, this is the perfect place to start.
